1. Strength
Every 4:00 for 12:00 (3 sets)
10 Front Squats (you choose the weight)
10 Pistols / Single Leg Box Squat (5/side)
*Move directly to the Pistols/SLBS from the Front Squats, then rest the remaining time
2. Fitness
25:00 AMRAP
100 Double Unders
50 Cal C2 Machine (must change each round)
30 Push-ups
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5